How to lose belly fat in seven days

Ban the following completely :

- Red meat
- Sweets
- Canned foods
- Junk foods like burger, pizza, pasta etc
- Cold aerated drinks
- Canned juices (even the ones that say ‘healthy’ on the pack)
- All kinds of outside food
- Avoid over-eating

Drink lots of water
Water is essential for our system, as around 70% of our body constitutes water. However, too much of anything does not work. So, have around 2.5 to 3.5 litres of water every day. And make sure you avoid drinking cold water. Normal or lukewarm water will help you stay slimmer. Water flushes out toxins and hydrates the system.

If you don’t like water, sip on herbal and green tea.

• Lemon water with chia seeds. Both lemon water and chia seeds are beneficial for weight loss. 

• Green tea. Green tea is famous for the multiple health benefits it offers. 

• Apple cider vinegar. Apple cider vinegar is loaded with health benefits. 

• Detox water. 

• Jeera water.

Crunches can save your day

Don’t have time for the gym? Just do some warm-up exercises and then target your paunch — do crunches,  Do this everyday,  twice a day if possible.

Throughout the day, whether you are sitting or walking around, make sure that you pull in your stomach and keep your back straight.

walk, and then walk some more
Go for a 45-minute brisk walk in the morning or evening. Wear clothes that are not too tight and comfortable shoes that are meant for walking. Start with a 30-minute walk and extend it to 45 minutes or one hour.

Basic crunches
Lie down on your exercise mat. Bend your knees and keep it parallel to the floor. Now put your hands behind your head and exhale and lift up your shoulder blades off the floor while you contract your stomach and reach for your knees.

Get more out of crunches
Do bicycle crunches. Paddle each of your legs in the air while you do the crunches.

Lift weight
Apart from performing cardio exercises, lift some weight. Contrary to popular belief, lifting weight can help you burn more calories than performing cardio at rest.

1. Include aerobic exercises in your daily routine

If you want to burn fat fast there is no getting around cardio training. Studies find that this is the most effective form of exercise to reduce belly fat. By burning many calories your general health will improve. Hence, start doing high-intensity workouts of running, swimming or aerobic classes, but keep in mind that frequency and duration are essential for satisfying results.

2. Reduce refined carbs

One should avoid consuming refined carbs to lose fat around the abdominal area and have good metabolic health. It is not necessary to stick to a strict low-carb diet, however it should be replaced with unprocessed carbs. Instead of white bread, white rice and sodas, eat more vegetables and whole grains. Read also: Six reasons why you still have a fat belly despite exercising

3. Add fatty fish to your diet

Fatty fish such as salmon, sardines or tuna is a high-quality protein and rich in omega-3 acids. By eating 2 to 3 portions a week you can reduce the risk of illnesses like heart disease and also burn your belly fat. Studies revealed that Omega-3 fats have the ability to reduce visceral fat that is around your abdomen.

4. Start the day with a high protein breakfast

Start your day with some Greek yogurt, protein smoothies, scrambled egg whites or porridge. After eating proteins in the morning, you will feel full until lunch without any hunger pangs. Proteins increase your metabolic rate while retaining muscle mass during weight loss. You can also add proteins such as eggs, fish, chicken, beans or dairy in every other meal.

5. Drink enough water

Even if you don't want to lose weight, staying hydrated is important for your general health. Drinking 4 to 5 liters of water each day is recommended and will burn more calories. Also, drinking right before eating reduces your appetite as well as calorie intake. Make sure to avoid any other beverages containing lots of sugars and calories. Drinking warm water with lemon in the morning on an empty stomach helps kickstart your metabolism and digestive system as well.

6. Reduce your salt intake

Consumed salt retains water and makes your belly feels bloated. Before making a purchase always make sure the nutrition label does not mention high sodium levels since processed food consists of salt, added sugar and unhealthy fats.

7. Consume soluble fiber

Similar to proteins, soluble fibers make you feel full for a few hours so that you don't have to consume unneeded extra calories in your meal. Soluble fibers absorb water and form a gel that lowers fat absorption -- a good thing for someone seeking to lose weight. You can find them in barley, nuts, seeds, beans and lentils.

1. Eat plenty of soluble fiber. 
2. Avoid foods that contain trans fats. 
3. Don't drink too much alcohol. 
4. Eat a high protein diet. 
5. Reduce your stress levels. 
6. Don't eat a lot of sugary foods. 
7. Do aerobic exercise (cardio) 
8. Cut back on carbs — especially refined carbs.

• Walking, especially at a quick pace.
• Running.
• Biking.
• Rowing.
• Swimming.
• Cycling.
• Group fitness classes.